Salt Substitutes: 10 Alternatives to Replace Salt at the Table

Salt naturally enhances flavours - but it’s not the only seasoning that can.

Rebecca Höfer Apr 19, 2022
Salt Substitutes: 10 Alternatives to Replace Salt at the Table

Many processed foods contain a lot of salt: through bread, vegan cheeses, snacks, and ready meals, people consume more salt than they think - and usually way more than what would be the recommended amount per person. Salt makes food taste delicious and most people enjoy it; But how does salt affect the body and your health?

What does (too much) salt do to the body?

First of all, salt in certain quantities is essential for various bodily functions. It is the body’s main source of sodium and chloride (90% of these nutrients are absorbed through eating salt). These are electrolytes that, for example, maintain fluid balance and regulate blood pressure.

The NHS recommends a daily intake of a maximum of 6 grams (about one teaspoon) of salt. In the United Kingdom, the average salt intake is 8 grams per day!

A lot of salt means a lot of work for the kidneys - which can lead to increased blood pressure. "High blood pressure is one of the most important risk factors for the occurrence of cardiovascular diseases," warns the DGE (the German Society for Nutrition). By reducing your daily consumption of salt, you can lower your blood pressure and thus potentially reduce your personal risk of heart attack and stroke.


Salt can also attack the lactic acid bacteria in the intestine, which stimulates the immune system and thereby prevent pathogenic germs from settling in the intestine.

To relieve the body and support self-healing, salt is to be excluded from the 5-Day Detox. The effect can be felt almost immediately: less water retention, reduced heartburn, fewer cravings…

Whether you're on a fasting diet, want to reduce salt in the long term or just want to try something new in your dishes: the following seasoning alternatives to salt are anything but boring.

By the way: It may be difficult at first, but your body will quickly get used to less salt and soon you will no longer find it difficult to replace salt. In addition, your taste buds will become more sensitive so that you can taste individual ingredients even more intensively!

Naturally delicious seasoning: 10 alternatives to salt

  1. Fresh herbs for vegetables, oven cooked or in a pan: parsley, rosemary, lovage, marjoram or coriander. Tip: In winter, simply use frozen herbs - either freeze them yourself in summer or buy them frozen.
  2. Dried herbs such as cumin, paprika, curry and freshly ground pepper
  3. Spices with a strong flavour of their own, e.g. chilli, garlic or ginger
  4. Vinegar for a tangier taste: apple vinegar, balsamic vinegar, herb vinegar
  5. Lemon juice for salad dressings
  6. Mushrooms and celery - fresh or dried - for vegetable pans
  7. Nutmeg for potato dishes
  8. Yeast extract for soups. P.S.: Make sure to check the ingredients of your yeast extract, sometimes salt is added!
  9. Yeast flakes for "cheesy" pasta sauces and casseroles
  10. Tomato paste for curries and pasta sauces